Not just weights, but GPP. Speed, Strength, Stamina, and making them all work together. Flexibility too but thats just yoga.
Right now I use something thats sort of along the lines of concentrated loading. It’s upper/lower 2x a week. 3 sets, 5 reps each (i can microload down to 1lb)
Basically, it goes:
Subscapularis(medial shoulder rotation)
Squats or Deadlift
Unilateral leg move
I believe in hitting each and every muscle but is this over doing it?
When I progress, I was gonna add max effort and dynamic effort moves. Also, I was considering HIIT, and weighted HIIT.